Move · Videos · Yoga · 47 min

47-Minute Advanced Power Vinyasa Toward Mermaid Pose and Wheel

47-Minute Advanced Power Vinyasa Toward Mermaid Pose and Wheel — video by CorePower Yoga Watch on YouTube · 47:18

Video by CorePower Yoga on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

A strong power vinyasa class: repeated sun salutations with crescent lunges and warriors, airplane and dancer balances, forearm plank and core work, then pigeon, a build into mermaid pose and one wheel. For experienced yogis; you can stay in the pigeon quad stretch and do bridge instead of wheel.

  • 47 min
  • Advanced
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 14

Tap a time to watch that step on YouTube.

  1. Child's pose with the big toes together, then the hands in prayer at the back of the neck. 0:13
  2. Tabletop: reach the opposite arm and leg long, then reach back for the foot; each side, then plank and down dog. 1:04
  3. Sun salutations with a backbend, hands clasped behind the head, then slow lowering and superman lifts. 4:36
  4. Chair with open twists, then crescent lunge twist, airplane arms, warrior II and reverse warrior, each side. 8:02
  5. The same chair and lunge flow twice more on each side, one breath per movement. 13:10
  6. Add airplane with leg pulses, then horse pose with a triceps stretch and side bend; right, then left. 17:13
  7. Forearm plank rocking forward and back, then dolphin with single-leg lifts and pulses. 22:16
  8. On your back: figure-four crunches, straight crunches and hip lifts on each side, then a supported bridge. 23:36
  9. Chair twist into a standing figure-four and dancer, left leg then right. 28:30
  10. Crescent lunge into revolved crescent, warrior II, extended side angle and reverse triangle; each side. 31:27
  11. Half pigeon on the right, then build into mermaid with the back foot, or stay in the thigh stretch. 35:30
  12. Half pigeon and mermaid on the left side, with the same option to stay in the thigh stretch. 37:55
  13. Bridge, then one wheel or a second bridge instead, then rest in reclined butterfly. 40:26
  14. Lying twist to each side, hug the knees in, then savasana. 42:38

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the front knee over the front ankle in Warrior II
  • Hug the elbows in by your ribs as you lower through chaturanga
  • Stay in the half-mermaid thigh stretch, or do bridge instead of wheel, if that suits you

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loadchaturanga, dolphin pulses, forearm plank, wheel
  • Elbows takes loadrepeated chaturangas, dolphin
  • Wrists & hands takes loadmany vinyasas, plank, down dog, wheel
  • Upper back takes loadwheel, revolved crescent, upward dogs
  • Lower back takes loadupward dogs, superman lifts, dancer, wheel
  • Hips takes loadcrescent, horse, pigeon, mermaid, figure four
  • Knees takes loadchair, crescent, horse pulses, mermaid deep bend
  • Neck movesfigure-four crunches, brief crown press for wheel
  • Ankles & feet movesairplane, dancer and figure-four balances
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Tabletop for plank; bridge instead of wheel; stay in the pigeon quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by CorePower Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety